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Ryan Celli
04-17-2008, 02:46 PM
I often get asked how I train. I train very much based on how I feel, so that is a hard question to answer sometimes. I do have set days but my actual workouts very. If I have a competition coming up I have my way of peaking, but even that changes. It will change from meet to meet, as I change, my strengths change, my weaknesses change, and my life changes....ect

I decided to keep an online journal so I have a place to refer the many people that ask me the usual question "What is your workout?" LOL.

I typically train 3 days a week, Monday (squat day), Wednesday(bench day), Friday(deadlift day). When I can, I do rehab/prehab work on a few of my off days.

Right now I'm just maintaining and contemplating USPF Nationals in June.


I'm pretty busy working 80+ hours running my gym and personal training business. My free time I try and spend with my wife, 4 year old son and doberman!

So here it is, we'll see how it goes, some of the contraptions I come up with are hard to explain, hopefully I can include video every once in a while!

Ryan Celli
04-17-2008, 03:10 PM
I had to skip Mondays squat work out as I've been having trouble squatting lately. I was adjusted by my chiropractor and sat Monday out. My pelvis was off kilter.

Tuesday: Finally felt powerful again! I got to drag the sled and do abs!

Chamberbar Squats with manta ray off 15" box.
135x 12
135x 8
185x 8
225x 8
275x 5
315x 5
365x 3 padded 15" box
405x 3 padded 15" box
455x 3 I switched back to a regular 15" box as my hip was starting to hurt
225x 20 no box, no manta ray

Glute ham raise.
3 sets of 10 reps ..body weight

lunges with kettlebells.
12k x 8
16k x 8
16k x 8

Sled outside! We had a group outside pulling so I decieded to jump in while they were still outside. I figured it would help my hip.

2 sets dragging backwards one way and forward on the way back

calfs raises
120x15
200x 15
280x 15

lying cablecross over sit ups with rope.
10x 8
15x 8
20x 8
25x 8

Ryan Celli
04-17-2008, 03:16 PM
Flat bench:
135x 12
135x 12
225x 8
225x 5
275x 5
315x 5
365x 8

3 board press
405x 3
455x 3
485x 3

Incline Smith
135x 8
225x 8
225x 8

Overhead tricep extentions with 7' EZ curl bar.
95x 12
115x 12
135x 8
135x 8

Bicep curls with 7' ez curl bar.
95x 12
95x 12
115x 8
115x 8

lat pulldown abs 3 sets standing and seated.

I did alot of stuff I don't normally do today, smith machine, overhead barbell ext. It all felt good, and I needed some new movements.

Ryan Celli
04-21-2008, 03:48 PM
Deadlifts
135 x 12
135 x 10
225 x 8
225 x 5
315 x 5
315 x 3
405 x 3
405 x 3
495 x 1
545 x 1
600 x 1

Kettlebell snatch
16k x 8
16k x 8
20k x 8

2 arm swing
20k x 8

1 arm magnum rows
3 sets of 8
2 arm magnum row machine
2 sets of 8

Football bar pullups
2 x 12

standing dumbell press
45 x 12
60 x 12
70 x 12

1 arm kettlebell presses
16k x 12
20k x 12

abs

bill
04-21-2008, 04:53 PM
Wow alot of work there

Ryan Celli
04-22-2008, 05:53 PM
Late night squats !

Walkout
Safety squat bar
170 x 12
170 x 10
260 x 8
260 x 8

15" box
310 x 5
351 x 5
400 x 5
440 x 5
490 x 1
510 x 1
530 x 1

Smith machine close stance bodybuilder style squats
135 x 8
225 x 8
225 x 8
225 x 8

Glute ham raises body weight
2 sets of 20

dbcb314
04-24-2008, 04:37 PM
You gonna start posting videos again on youtube?

Ryan Celli
04-25-2008, 05:05 AM
You gonna start posting videos again on youtube?
I can, I haven't felt that my training has been at a youtube level ..lol

Ryan Celli
04-25-2008, 05:13 AM
skipped Wednesday's workout. Trained on Thursday instead.
Flat bench
135 x 12
135 x 10
225 x 8
225 x 8
225 x 5
275 x 8
315 x 8 felt right pec strain??
365 x 1 " "
385 x 8 " "

Incline barbell
135 x 10
triple knotted purple bands together, then strung it from one end of the barbell under the bench and over the other end of the barbell.
135 x 5
185 x 8
225 x 8
same set up but with 4 boards.
275 x 3
315 x 3
365 x 1

Floor dumbell extentions
35 x 8
45 x 8
55 x 8
55 x 8
55 x 8

Tri pushdowns with ez curl bar
50 x 20
underhand grip
50 x 15

decided to train bi's on Friday.

Travis Bell
04-25-2008, 06:53 AM
Ryan I saw that video of you benching 530 not too long ago. Brother that was some strong stuff!!

johnnytang24
04-25-2008, 12:25 PM
I can, I haven't felt that my training has been at a youtube level ..lol

Youtube level?

2KIryKXVZxU

Ryan Celli
04-25-2008, 01:09 PM
well, maybe it is! Nice one JT!

frank
04-25-2008, 03:36 PM
Youtube level?

2KIryKXVZxU

i wouldnt count the first one


anyway, you are definetely strong enough and i would like to see some videos aswell!

Stumprrp
04-25-2008, 04:10 PM
Beast

Ryan Celli
04-26-2008, 12:56 PM
Zercher squats
95 x 12
135 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2 was slipping out of my arms

I've never done the following one arm deadlifts before. I just was trying them out. I really liked them and it hit the mid section and grip hard.

1 arm deadlifts bar strattled
135 x 5 x 2 sets with each arm

side 1 arm deadlifts
135 x 5 x 2 sets with each arm

pulldowns close grip
160 x 10
200 x 10
200 x 10

machine cable curls --- because I missed bi's on chest day
40x 10
60 x 10
80 x 10
80 x 10
80 x 10

Hammer curls
40 x 10
50 x 10
60 x 10
70 x 10

KingJustin
04-26-2008, 06:41 PM
Strong workouts man.

How long do you typically stay in the gym?

Runty
04-26-2008, 11:46 PM
Damn, some big weight getting moved in here. Thought a flock of geese was going to land nearby after hearing the mating calls in that video.

Big_Byrd52
04-29-2008, 09:52 AM
Youtube level?

2KIryKXVZxU

man that fukin hardcore! that weight wasnt **** to him!... then he looks like he almost passed out. haha

Travis Bell
04-29-2008, 11:28 AM
HAHAHA that did sound like geese. Bet he got alot of respect in the gym after that lift

This one is pretty good as well

bvR8XQPiBLQ

Ryan Celli
04-29-2008, 01:58 PM
Strong workouts man.

How long do you typically stay in the gym?

I'm here 80 hours a week!
I train for about 1.5 to 2 hours three times a week.

Ryan Celli
04-29-2008, 02:14 PM
Fun with johnnytang24

Safety squat bar squats.

bar x 12
160 x 12
160 x 12
250 x 8
260 x 8

15"box
310 x 5
375 x 5
400 x 3
440 x 3
490 x 3
530 x 1
580 x 1

regular squats
225 x 20

glute ham raises.
x 10
purple band x 10
purple band x 8

calf raises on smith machine
135 x 15
205 x 12
205 x 12
205 x 12

lying sit ups with rope on cable cross over
20 x 12
25 x 12
30 x 8

johnnytang24
04-29-2008, 08:52 PM
I forgot there's 35 extra pounds on the bar when using the SSB with olympic collars! I probably should have stopped at the 490 which I thought was 455. That padding makes it feel hella' lighter.

If I had known that last set was 580 I would have snuck a 10 on each side for you.

Ben Moore
04-29-2008, 08:59 PM
If I had known that last set was 580 I would have snuck a 10 on each side for you.
That's the sign of a true friend and great training partner!

Ryan Celli
04-29-2008, 09:23 PM
That is why I love training with JT!
I wish we would had made it 600 too! I just wrote down my numbers in my journal as if it were a 45 lb bar. Then when I typed it up here I added in the correct poundages. If you want to get technical, I weighted my bar at 71 and we had the Ivanko 2.5 kilo collars on so the 580 was 582 :)
Nice lifting by the way!
We need some pictures or video next time!!!

Ryan Celli
05-01-2008, 07:13 AM
Flat bench---many warm up sets due to a very tight right pec. the single with 405 was to "test" my pec and make sure I could rep it. I wanted to hit 8+ I stop at 7 because of how tight the pec got on 5,6,7. I videos taped this set so, I will post it when I can.
135 x 12
135 x 10
225 x 8
225 x 8
225 x 5
315 x 5
365 x 5
405 x 1
405 x 7

4 boards
455 x 1
495 x 1

incline barbell
185 x 15
185 x 15

pecdeck
33 x 20
33 x 20

seated dumbell shoulder press
40 x 8
60 x 8
80 x 8
90 x 8

Incline dumbell tri extentions--right elbow pain! It thought this was gone!!!!
35 x 12
45 x 8
55 x 8

dumbell floor extention
55 x 8
55 x 8

Straight bar curls
50 x 12
70 x 12
90 x 12
110 x 8

LynxFaceKilla
05-01-2008, 07:55 AM
Incline dumbell tri extentions--right elbow pain! It thought this was gone!!!!



Time for some electrostim!

Good workout :)

Ryan Celli
05-08-2008, 05:05 PM
Friday 5-9-08 I took off because I had a kettlebell seminar and certification course the next day. I was surprised I did so well today because I was still pretty sore from Sat. KB's

Chambered Squat bar squats with manta ray.
140 x 12
140 x 10

added purple bands on to monolift. I took the bands under the monolift and pulled both ends over the end of the bar.

these are bar weights not sure how much the bands added
230 x 8
230 x 5

now off a 15" box
320 x 3
370 x 3
410 x 3
460 x 1
500 x 1
525 x 1 zSEF6fd_GYE

kettlebell swings
32 kilo 2hands for 10 then switch to 1 hand 10 reps each.

kettlebell combo 8 reps 2 rounds 28 kilo
clean,squat, swing = 1 rep

kettlebell windmills
16 kilo x 3 reps each side

kettlebell windmills + pick up 16 kilo
5 reps each side

standing smith calf raises
135 x 15
185 x 15
235 x 15

bigmoney
05-08-2008, 06:01 PM
big squatting Ryan!....is that a giant cambered bar you used?

Travis Bell
05-08-2008, 06:16 PM
HOLY CRAP!! - that is some killer squatting there Ryan!!

hey, are you sticking with single ply feds, or are you considering going to multiply? that would effect my recommendation for your shirt stuff

Ryan Celli
05-08-2008, 07:00 PM
I think I'm sticking with Raw and single ply stuff.
I used the giant bar. I will post a vid of it soon.

Travis Bell
05-08-2008, 09:10 PM
Cool, ok, in that case I'd go with the Rage X. A single Phenom will stretch out pretty quick.

Ryan Celli
05-11-2008, 01:25 PM
finally got the squat video in.

Ryan Celli
05-12-2008, 05:30 AM
I always do chest tris and bis. Starting today I'm going to try chest shoulders and tris.

Flat bench
135 x 12
135 x 12
225 x 8
225 x 5
275 x 5
315 x 5
315 x 3
365 x 3
405 x 5 paused 43XIlshHvAQ

reverse band bench blues
495 x 3 w/ F6 only touched last rep
545 x 3 w/ F6 touch all 3

Incline Barbell
135 x 10
185 x 8
225 x 8
275 x 8

KB 1 arm press
16k x 8
20k x 8
20 x 8

seated DB presss
90 x 8

floor tri ext
40 x 8
50 x 8
65 x 3 elbow pain :)

incline tri ext
45 x 10
50 x 10

pushdowns
2sets

Ryan Celli
05-12-2008, 05:38 AM
Conventional deadlifts! I haven't done these heavy since....1992?? And I could tell!
135 x 12
135 x 8
225 x 8
225 x 5
315 x 5
405 x 5

put on Titan DL suit
455 x 1
495 x 1

Sumo Zerchers off pins with 3 20lb chains on each side while standing on the big blue band with it over my neck. HAHAHA I have a video clip I will post for this.
I used this as some speed work and really liked it.
135 x 3 x 5 sets

Dumbell rows
70 x 10
100 x 10
100 x 10
110 x 10

machine curls
40 x 12
60 x 12
80 x 12

hammer curls
50 x 10
65 x 10
75 x 6

SGT ROCK
05-14-2008, 12:48 AM
Bro your 405x5 looked like a warmup.....put some dag gone WEIGHT on the baaaaah! Good work brother.

Semper Fi

chris mason
05-15-2008, 05:47 PM
I always do chest tris and bis. Starting today I'm going to try chest shoulders and tris.

Flat bench
135 x 12
135 x 12
225 x 8
225 x 5
275 x 5
315 x 5
315 x 3
365 x 3
405 x 5 paused 43XIlshHvAQ

reverse band bench blues
495 x 3 w/ F6 only touched last rep
545 x 3 w/ F6 touch all 3

Incline Barbell
135 x 10
185 x 8
225 x 8
275 x 8

KB 1 arm press
16k x 8
20k x 8
20 x 8

seated DB presss
90 x 8

floor tri ext
40 x 8
50 x 8
65 x 3 elbow pain :)

incline tri ext
45 x 10
50 x 10

pushdowns
2sets


Man, you handled that 405 with EASE! Strong!

Ryan Celli
05-15-2008, 06:48 PM
squats
145 x 12
145 x 10
235 x 8
235 x 5
325 x 5
325 x 3
415 x 5 Inzer Hardcore suit straps down
465 x 5 " "
505 x 5 " " + old wraps
600 x 5 " " + APT Convicts + reverse bands.
Ve_7TXlipw4
Kettlebell Swings 2 handed
60 x 10
70 x 10

70 x 5 then right into 1 hand 5 each hand

leg curl
51 x 10
59 x 10
67 x 10

calfs

kingkong51
05-15-2008, 07:22 PM
sick workouts ryan

chris mason
05-15-2008, 10:55 PM
squats
145 x 12
145 x 10
235 x 8
235 x 5
325 x 5
325 x 3
415 x 5 Inzer Hardcore suit straps down
465 x 5 " "
505 x 5 " " + old wraps ( I have video )
600 x 5 " " + APT Convicts + reverse bands. ( I have video )

Kettlebell Swings 2 handed
60 x 10
70 x 10

70 x 5 then right into 1 hand 5 each hand

leg curl
51 x 10
59 x 10
67 x 10

calfs


I love that name, APT Convicts! Alan has a nice one there!

Ryan Celli
05-16-2008, 09:55 PM
Bro your 405x5 looked like a warmup.....put some dag gone WEIGHT on the baaaaah! Good work brother.

Semper Fi

thanks Rock!
here this weeks 425 x 5 paused.
1OZxAeFQw9Q

NASAKYCHAIRMAN
05-19-2008, 10:43 AM
thanks Rock!
here this weeks 425 x 5 paused.
1OZxAeFQw9Q

WOW:strong:

Definitely, you had more in the tank:thumbup:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

Ryan Celli
05-23-2008, 08:43 AM
flat bench- tons of warm ups because my pecs were super tight. this is why i paused my heavy set, it allowed me to descend slowly.
135 x 12
135 x 10
135 x 8
225 x 8
225 x 3
275 x5
315 x 5
365 x 2
405 x 1
425 x 5 paused 1OZxAeFQw9Q

F6 bench shirt / reverse bands
525 x 3
575 x 3 VQIQTMt75_I

Incline barbell
225 x 5
275 x 5
315 x 5

Pec deck
40 x 20
51 x 15

seated Dumbell shoulder press
40 x 8
60 x 8
90 x 8
100 x 8

Floor tri ext
40 x 12
60 x 8
60 x 8
60 x 5

pushdowns reverse grip
70 x 12
70 x 12

Ryan Celli
05-23-2008, 08:51 AM
deadlifts off jump stretch platform
doubled minis
185 x 2 x 5 sets
doubled minis plus half of a mini....tried 2 minis doubled but it was too much.
185 x 2 x 5 sets

1 arm rows
85 x 12
110 x 12
120 x 12

pullups
12
12
45lbs added x 6
" "x 6
x 6
fat bar x 16

shrugs
225 x 10
315 x 10 no straps
315 x 10 no straps
405 x 6

hammer curls
50 x 10
60 x 10
70 x 10

Ryan Celli
05-23-2008, 08:57 AM
squats
145 x 12
145 x 10
235 x 8
235 x 5
325 x 5
325 x 5
put on hardcore straps down
415 x 5
505 x 1
555 x 5 APT wraps
650 x 5 APT wraps reverse bandsFV803qDr1lQ

kettlebell swings overhead.
24k x 10
30k x 10

2 arm kb swing
32k x 6
32k x 6

gluteham
10
10
15

Ryan Celli
05-23-2008, 09:05 AM
flat bench
135 x 12
135 x 10
225 x 8
225 x 5
275 x 5
315 x 5
365 x 2
405 x 2
475 x 3 reverse bands
Titan F6 reverse bands
545 x 3
585 x 3
610 x 208oQkpFdwZQ

incline barbell
225 x6
275 x 6
275 x 6

incline flys
40 x 20
40 x 20

floor ext.
40 x 10
these next ones were done with the mini bands and <60 sec rest
40 x 12
40 x 12
40 x 12
40 x 9

reverse pushdowns
70 x 12
90 x 12

lateral raises
35 x 10
35 x 10
+ various kettlebell shoulder exercises

my goal today was 455 x 5 raw, then 600 x 3 in the shirt with reverse bands.
my raw benching felt heavy, so i stopped at 405 and put the shirt on. i couldn't do shoulders the way i wanted either because they were throbbing after flys.

Ryan Celli
05-25-2008, 07:48 AM
Deadlifts
135 x 20
135 x 10
225 x 8
225 x 5
335 x 3
Reverse bands
425 x 3
515 x 3
Titan DL suit straps down
605 x 1
655 x 1
695 x 1
745 x 1
800 x 0 half way up!
XrtoEwZtSCg
KB Snatch
16k x 6
24k x 6
28k x 6

Fat grip Chins
20
20

Pulldowns
180x 10
220x 10

Straight bar curls
40 x 15
80 x 12
90 x 2
100 x12

abs

kingkong51
05-25-2008, 09:51 AM
Sick work outs Ryan

chris mason
05-26-2008, 09:27 PM
Hey, where's the deadlift video? I would love to see it.

Ryan Celli
05-26-2008, 09:29 PM
i have it, just need to download it and throw it up on youtube.
Chris take a peek at PW when you get a chance.

chris mason
05-26-2008, 09:58 PM
i have it, just need to download it and throw it up on youtube.
Chris take a peek at PW when you get a chance.

Done, and thanks!

Ryan Celli
05-27-2008, 10:58 AM
just bumping this to the top.

Travis Bell
05-27-2008, 01:34 PM
cool vids Ryan! Looks like you're getting that shirt figured out. Keep at it brother!

THE BRUTE
05-28-2008, 09:47 AM
kickass work here ryan!
TB

Ryan Celli
05-30-2008, 01:02 PM
squats
145x 12
145x 10
235 x 8
235 x 5
325 x 5
325 x 3
415 x 5
hardcore suit straps down
505 x 3
hardcore suit straps down + APT convicts
600 x 3
hardcore suit straps down + APT convicts + reverse bands
700 x 3

leg press 1 leg
135 x 10
185 x 10
235 x 10

glute ham raise
12
12
25lbs x 12

glute ham abs
3 sets of 15

Ryan Celli
05-30-2008, 01:07 PM
flat bench
135 x 15
135 x 15

floor presses with chain 6 x 20 lb chains so all the chain was piled up at bottom postion
135 x 10
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
430 x 1 sorry Travis, had to :)

ball presses
85 x 20
85 x 20

dumbell shoulder press standing
50 x 10
65 x 10
dumbell shoulder press seated
80 x 10
80 x 10

lateral raises
30 x 12
30 x 12

incline db tri ext 1 minute rest
35 x 12
45 x 12
45 x 12
45 x 12
45 x 12

Travis Bell
05-30-2008, 01:59 PM
430 x 1 sorry Travis, had to :)


HAHAHA!! I love it!

you had more chain weight on there as well!

I'll do some reps with 455 today and post the video later. Awesome work bud!

kingkong51
05-30-2008, 03:07 PM
Beast as Usual Ryan

Ryan Celli
05-31-2008, 08:33 AM
HAHAHA!! I love it!

you had more chain weight on there as well!

I'll do some reps with 455 today and post the video later. Awesome work bud!


Cool! I'll be looking foward to seeing it.

I had maybe less on top than you did, I had it set up so at the bottom position the chain was deloaded, and on top was what ever came off the floor.

I have a video of the floor press, i post it soon. I'm not sure if you can see the chain set up though,,,, I had 2 45lb plates on each side, then added the chain, then 2 more 45's, so the chain was sandwiched between the plates.

Travis Bell
06-05-2008, 05:12 PM
gnUwhN3mxdg

3 reps. Weak. Going from that heavy of band tension to no tension at all was really weird for reps.

What's your max on 4brd???:evillaugh:

raw of course

Ryan Celli
06-05-2008, 06:20 PM
It had to be rough going from band tension to no bands.
I'm not sure what my 4 board raw max is....i know i've done 575 before, that may be my best.
I have a bunch of workouts to log, and videos to download, sorry guys i've been busy. I hope to get caught up tomorrow.
work out have been going great.

Travis Bell
06-05-2008, 06:38 PM
575! Good grief, I've got my work cut out for me tomorrow

Ryan Celli
06-06-2008, 05:51 AM
Travis,
It looks like 575 was my best, heres a video. :)
TLfqd0GzvQw

Travis Bell
06-06-2008, 08:05 AM
Alright then, its on!! 576 here I come hahaha. That was a very strong lockout btw

Ryan Celli
06-06-2008, 12:38 PM
KB swings overhead
2 sets of 20

Jumpstretch deadlifts.
doubled monster mini's
145 x 8 sets of 3

inverted bar lat pulldowns
130 x 10
190 x 10
220 x 10

fat bar chins
10
10
fat bar pullups
10
10

blast strap inverted rows
3 sets of 10

shrugs
225 x 10
315 x 10
365 x 10

machine curls
50 x 15
60 x 15
70 x 15

hammer curls
50 x 10
65 x 10
65 x 10

Ryan Celli
06-06-2008, 12:43 PM
squat
145 x 12
145 x 10
235 x 8
235 x 5
325 x 5
325 x 1
415 x 3

hardcore straps down convict wraps
505 x 3
600 x 1

hardcore straps up
650 x 1/2 ...was totally out of breath and thought i was going to pass out.
i switched too many things this set, added straps, switched knee wraps, tightened lever belt one notch, and went to unrack it totally off center!

650 x 2 much better. went bqack to original lever belt size.

leg curl
51 x 12
67 x 12
67 x 12

db lunges
35 x 8
40 x 8

Ryan Celli
06-06-2008, 01:04 PM
bench
135 x 12
135 x 10
225 x 8
225 x 5
275 x 5
315 x 5
365 x 1
405 x 1

F6 2 board
495 x 2
530 x 2
560 x 2
575 x 1

incline barbell
135 x 5
225 x 5
275 x 5
315 x 6

db seated shoulder press
60 x 12
80 x 10
100 10

lateral raises
35 x 12
40 x 12

db floor tri extenions.
40 x 12
60 x 8
60 x 8
60 x 8

wide grip push downs
80 x 5
100 x 5
120 x 5
120 x 5

Travis Bell
06-06-2008, 09:49 PM
well my training partner wanted to keep the chain weight on so I just went as high as I could with that. Ended up with 525 +150lbs of chain. The total chain is 200lbs but some of it was on the floor so we'll call it 150 haha.

3pVGCo74YEE

kingkong51
06-06-2008, 11:19 PM
Sick work Ryan and I love the competition yall two have going on.

Ryan Celli
06-07-2008, 07:02 AM
damn Travis, that was nice.
uuummmm, what can i do to top that?
what's your best 3 board with a shirt? and raw?

Ryan Celli
06-07-2008, 07:03 AM
Sick work Ryan and I love the competition yall two have going on.

THANKS KING!
It's fun, imagine if we could train together!

Travis Bell
06-07-2008, 07:06 AM
Actually I haven't done a 3brd in a shirt. Well I take that back, I did when I was breaking this new shirt in but it was only 675 for a couple sets of doubles. Raw last time I did it, it was 545. hehe, I look forward to seeing what you put up:evillaugh:

Travis Bell
06-07-2008, 08:47 AM
yep, looks like 675 for 2 is the current 3brd in a shirt

Lr8BFsz6-XU

john bernor
06-07-2008, 02:40 PM
awesome lifting,,God bless

kingkong51
06-07-2008, 02:57 PM
Man that would be great to train together.

Ryan Celli
06-07-2008, 06:16 PM
Awesome, perfect controlled reps .

i remember trying 680 with my double ply metal viking in 2005, and i missed it. I did do 655.
I had video, but I don;t anymore.
http://www.irongodz.com/irongod/showthread.php?t=792

Travis Bell
06-07-2008, 06:42 PM
Actually I'd really like to train with both of you guys. It'd be freakin sweet.

haha I did have to dig a little to find that video. If I go 3brd anymore it'd be 900+ which is more than I really need to have in my hands right now.

I'd hazard a guess though that you could come pretty dang close to or beat my 3brd raw. I'm talking to Ryan, Rob, I know you could hahaha!

kingkong51
06-07-2008, 07:32 PM
lol ok me and Wolfe will keep having some fun then

Ryan Celli
06-23-2008, 12:46 PM
Wow, I've been busy lately.

Trainings been going well, and I just finished up the last of my heavy training sessions. Today is my last training day. Some speed work that's all.

Here's a quick recap of last weeks top working sets.

Monday June 16.
Squat
600 x1
675 x 1
775 reverse bands x 1

Wednesday June 18.
Bench
565 x 1 touch full range
635 x 1 reverse bands
650 x 1 reverse bands

Friday June 20.
Speed Deadlift
225 x 6sets of 3 with 6 sets of chain.

Ryan Celli
06-25-2008, 05:51 AM
Well, my training is all finished, I finished up on Monday with my usual speed work on the squat and bench. I'm pretty happy with the way my training went. My training routine was very similar to the way I trained for the American cup in Feb. and my training poundages where all higher this time around.

The only thing that could have gone better is I would have gotten my new custom gear I ordered about 6 weeks ago? I've been switching my squat gear between a stock Hardcore and stock Centurion, I'm not sure which works better for me. I just don't get a ton out of either one. I'll make due with what I have.
I'd like to beat my best total of 1962 and set the American bench record (584)even higher. I leave Thursday and return Monday.

I hope to have some pictures and video when I get back.

kingkong51
06-25-2008, 11:22 AM
Sick workout Ryan as usual

Travis Bell
06-25-2008, 11:37 AM
Good luck man!!

Ryan Celli
07-01-2008, 11:27 AM
I arrived to RI late Thursday. I was weighing about 211 Thursday morning. On Friday morning I was down to about 207.5 and cut water and carbs. I weighed in Sat morning at 6:30am at 197.5 and by 11:30pm I was back up to 212 and weighed the same Sunday morning. Things couldn't have went better as far as the weight. I weighed right were I wanted and was back to exactly what I wanted to be later that night.

My plans were to total 2000+ and break my American bench record of 584 at 198.

I lifted Sunday and kept hearing horror stories of the absurdly strict judging done on Saturday. I just planned on doing what I planned on doing and adapting to the strict rules and super deep squats they wanted.

I opened with 661 on the Squat, super easy. I Then went to 700 and got red lighted for depth and not locking out my hips at the finish??? I had the rack signal so I thought I was good. And it was well below parallel. I took the attempt over again and sank it deeper and locked it out for a good attempt.
I wanted to be over 7 but was just happy I got 7 with the way they were judging.

benches went great, 561 opener for a World record. 2nd attempt was 600.7 for A new American record and World record. I took 622.7 on the third and got that too. These were done with 3 commands due to the world rules. start, press and rack. Everyone wanted me to take a 4th but I saved it for the deadlifts as I was starting to cramp, forearms and quads.

Deadlifts, 644 opener super easy, 2nd 677.7 which gave me my 2000 total. then missed 710! AGAIN! just to right above my knees.

I just totaled 2000. @ 198. This was also a new World record Total, I think the old one was 1775?

sq 699.7
bn 622.7
dl 677.7
total 2000.1

video and pics to follow soon.

Ben Moore
07-01-2008, 11:30 AM
Good to hear your meet went well. Mine...not so much haha. That's an awesome total and some incredible lifting.

Travis Bell
07-01-2008, 02:07 PM
yeah I'd pretty much say you trashed your old bench record. Great stuff Ryan, look forward to the videos

Shawn Contreras
07-02-2008, 10:29 AM
Awesome stuff Ryan. So Powerlifting watch has a post of Dennis Cieri benching 595 at 198, don't get me wrong that is really good, but let's talk about your 622, now that's some impressive lifting bro. See ya at the gym.

jbrin0tk
07-02-2008, 11:44 AM
Hey man, I heard about how your meet went. Congrats on the total. That is some awesome lifting!

Ryan Celli
07-03-2008, 04:59 AM
not the best angle, but the head judge told my lift off guy to stay close?

goNbvkRjHUI

Ryan Celli
07-03-2008, 05:01 AM
Q5Qql-J8OjQ

AJ Roberts
07-03-2008, 06:37 AM
Congrats on your USPF records Ryan!

Travis Bell
07-08-2008, 07:18 PM
Nice bench man!! That was a looong pause haha and you still had great speed off your chest

Ryan Celli
07-10-2008, 11:37 AM
that was a loooong pause!

All world records had to be done with a press command. START, PRESS, RACK

All regular bench presses and american records the lifter does his own pause. so, you just have START, RACK.

the more I watch the 622 video, I honestly believe the head judge forgot it was a world record and forgot he had to call the press command. :)

With the different rules I could see how easy it would be for the head judge to forget what the commands would be.

it's all good I got the lift!

Ryan Celli
07-10-2008, 11:39 AM
first day back after Nationals.
squat
145 x 12
145 x 10
235 x 5
235 x 5
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

Ryan Celli
07-10-2008, 11:41 AM
first day back benching after Nationals.

135 x12
135x 8
225 x 5
225x 5
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

kb presses alternating arms
12k x 8
16k x 8
20k x 8

reverse grip pushdowns
50 x 10
60 x 10
70 x 10

Gunny Green
07-13-2008, 11:32 AM
I wish i had your strength. Sick training!!!

chris mason
07-13-2008, 07:31 PM
Great vids Ryan! You smoked those lifts!

Chris

LynxFaceKilla
08-04-2008, 12:05 PM
This is the first time I have seen your 622 bench video. Wow! Again, awesome job!

Ryan Celli
08-21-2008, 02:43 PM
I got behind on my journal. A few new things going on.

Ever since nationals my ribs and Rt knee have been giving me some trouble. This is why I am just benching at the New Martinsville meet. Xrays show I have 3 ribs pulled on the right side. I'm pretty sure it was from the rock bottom squats required at nationals. Some rest, chiro and massage therapy and I should be fine, it really only bothers me sleeping, coughing, and sneezing.

I also injured my right knee there. While warming up for the squats I was stretching and my knee cracked violently.LOL that's the best way to describe it. I did the meet with little to no discomfort. But ever since then it has been bothering me off and on. I deadlifted great 2 weeks ago, but haven't been able to do much since then. I finally made it to the orthopedic Tuesday, he gave me cortizone, and script for an MRI which is scheduled for Thursday. He thinks something maybe torn, he couldnt tell for sure but said the joint was pretty loose feeling.

So, my squats have been horrible and deads hit and miss. Bench seems to be going good.

here are some of my last bench works out to catch me back up.

7-16-08
original f6 2 board
405x1 455x1 495x1 545x3 575x3 600x1

7-23-08
original f6 pinkie on ring 2 board
500x1 565x2 600x2

7-30-08
original f6
3 board 455x3
2 board 525x2 585x2 felt heavy!

8-6-08
f6 super nxg plus
2 board 495x1 575x1 620x2
4 board 660x1

8-13-08
f6 super nxg plus
2 board 495x1 575x1
full range 606x1 got it but was out of wack.
full range 606x1 much better widened grip one finger.
2 board reverse band 660x1 680x1

that finishes up my bench training till meet day.

Buccos1
08-22-2008, 05:52 PM
Ryan, hope you get some good news with the knee. Great videos! -Carl D

Ryan Celli
08-31-2008, 11:57 AM
I posted a video of my bench in the video section. I broke the220lb single lift american bench record aug 23. it was 633 and I did 639.2.

I also deadlifted last minute, 606,661 and missed 711 again. My knee held up and I didn't have any pain.

Turns out the MRI came back Friday. They told me there are some bone fragments in the joint. I don't know much more than that as they want me to talk to the doctor to see what he wants to do. This makes sense now because it hurts on and off.

I squatted for the first time in about 2+ weeks yesterday. I went up to 325 for 8 on a 13" box with no problem. 375 I couldn't start down from the pain. .....I seem to be able to leg press though. so, there are things I can do till i get this fixed which I'm happy about.

Hopefully this won''t hold me up too long, as I need to get ready for the RAW unity meet in Jan.

Gunny Green
09-02-2008, 09:44 PM
Great training brother. I am really enjoying both you and Travis'. Good fun competition between friends is good (and funny).

Ryan Celli
09-15-2008, 08:58 AM
I've been training, just not logging much, as my workouts have been laid back and nothing to write about.

The knee is still a big "?". MRI said "possible floating cartilage" WTF. I can have it scoped to see for sure, but I'm holding off a little longer to see if it gets better.

I squat (hopefully I can) tonight, I will log later wish me luck!

Ryan Celli
09-16-2008, 04:37 PM
squats
145x12
145x8
235x8
235x5
325x8
375x8 added belt
415x8 added old crain wraps and belt
235x20

1 legged leg curls
21x12
28x12
28x12

cald raises x 4sets of 20

gluteham ab sit ups 4x15

i was able to squat with little pain, just caught me a few times on the first rep of my last heavy sets.

Ryan Celli
09-22-2008, 09:24 AM
flat bench
135x12
135x10
225x8
225x8
275x5
monster mini's each chocked on forza frame.
315x5
365x5
405x3 paused

inc barbell
225x8
255x8
275x8

shoulder press machine
69x12
95x8
95x8

db tri ext on flat bench w/ <1 minute rest
35x4 sets of 12

Ryan Celli
09-22-2008, 09:28 AM
deadlift
135x12
135x10
225x8
225x5
315x5

20lb chain in middle of bar
315x5

40lb chains
405x5

60lb chain
405x5

80lb chain
405x5

vbar pull ups
3 sets of 10

smith machine shrugs
225x10
315x10
405x10

hammer curls
30x12
40x12
55x12
65x12

Travis Bell
09-22-2008, 10:11 AM
LOL well your bench certainly isn't suffering is it. 405x3 with choked MMs is pretty dang strong my friend

Ryan Celli
09-22-2008, 08:06 PM
thanks Travis.
I'm not sure if choked is the right term. It wasn't doubled, just chocked on the frame that runs under the pad and up over the outside of the the first 3 45's.
it was pretty heavy at the top, plus i used a Ivanko olympic bar that has a lot of spring so it was bouncing around pretty good :)

I actually video taped my entire leg workout today. nothing spectacular, but I thought i'd see how it turned out. I should have it ready in a few days.

Ryan Celli
09-27-2008, 05:48 PM
I left my log at the gym. here's what I remember:

squats
top set of 415x10 belt and 20 year old knee wraps (for real)
drop set raw no belt 235x25

1 legged leg curls, 3 sets of 10

1 legged toe raises 4 sets of 20

glute ham sit ups 3 sets of 15

knee felt good, i've been rehabbing it myself with ice, aleve, foam roller, massage therapy.

Ryan Celli
09-27-2008, 05:50 PM
flat bench
top set of 415 x 3 paused reps with monster mini's choked over frame under bench.

incline barbell wide grip
225x3 sets of 8

shoulder presses

tri pushdowns with ez curl attachment
4 sets of 20

Ryan Celli
09-27-2008, 05:52 PM
deadlift
top set of 585x5 all paused reps with some loose briefs and belt

close grip v bar pull ups w/ added weight
3 sets of 12

fat dumbell rows
3 sets of 12

smith machine shrugs
3 sets of 12

hammer curls
4 sets of 12

Ryan Celli
09-30-2008, 07:53 AM
squat
145x12
145x10
235x8
235x5
325x8 belt
325x3 belt

415x5 belt- old wraps- old crain briefs
465x5
505x5

285x20 briefs

1 leg leg curl x2 sets of 12
2 leg leg curl x1 set of 12

45 degree hyper x 2 sets of 12. i havent done these for years.

done, it was after closing time.

PriestCometh
09-30-2008, 03:41 PM
How is the knee, Ryan?

Ryan Celli
09-30-2008, 04:54 PM
Actually, it's better. I decieded against getting it scoped, and have been doing my own therapy. I've been using the foam roller on my quads, IT band, and outer calfs, along with massage therapy, ice and Aleve 2x day. All of this has helped alot. I believe it's just tight tendons and ligaments pulling at the knee. I've used ultrasound too, but it doesn't seem to help, actually I think it makes it worse. I'm not sure why.
Thanks for asking!
Ryan

Ryan Celli
10-08-2008, 09:36 PM
flat bench
pinkie on ring
135x12,10
225x8,5
275x5
315x5
ring finger on ring
365x5
405x3
455x2

incline db with green band
80x12
100x8

inc fly
45x12
60x12

db seated shoulder press with 2" handle
75x10
85x10
100x10--1" handle

pushdowns
60x15
100x12
120x12

over head db tri ext
35x12
50x11

Ryan Celli
10-08-2008, 09:42 PM
deadlift with 6 20lb chains in the middle of bar
135x10
135x10
225x5
225x 8sets of 3 with 45 sec rest

2" handle db one arm rows
weight is without bar weight
50x12
70x12
90x8 x 3 sets

football bar pull ups
3 sets of 128


shrugs
225x12
315x8
added straps
315x10
315x12

straight bar curls
50x12
80x12
100x8x2sets

spider curls
40x12

Ryan Celli
10-08-2008, 09:47 PM
squats
warmed up and decieded to take it easy
325x5sets of 3
415x1
505x1 briefs and wraps

smithmachine squats with close stance
225x2sets of 10

i think i just end with some calf work.

took it easy today because we are having a small deadlift for reps contest this friday in the gym. I have to do 635 for reps. I did 585 a few weeks ago for 5 paused reps.

chris mason
10-08-2008, 09:47 PM
Glad to hear your knee is improving!

Ryan Celli
10-08-2008, 09:53 PM
floor press with mini bands wrapped around base 3 times.
135x10,8
225x5
225x3
315x3
365x1
385x1
405x1
425x2

incline smith
185x12 x 2sets

decline easycurl tri ext
75x12
125x8
125x8

reverse grip pushdowns
80x12
100x12

skipped shoulders. starting next week i'm moving them to back day and bringing my bi work to my chest day...i think! i like doing shoulders today, but i think it doesnt go well with the raw stuff. I don;t like doing bi's on wed because it effects my friday deadlift. soooo that's why i'm not 100% sure.

Ryan Celli
10-25-2008, 10:53 AM
Squats walking out with band tension.

145x12
145x10
add choked green band to dumbell.
145x8
double choked green band 160+ total tension 80 lb dumbells were floating while barbell was racked.
145x8
235x5
285x5
325x5
365x5

had to end work out as a member tore his quad and broke his ankle attempting to squat with me with the same set up.
Just remember to always be safe and use good form!

Ryan Celli
10-25-2008, 10:59 AM
Flat bench
pinkie on ring
135x12
135x12
225x8
225x5
275x5
315x5
out to ring finger
365x5
365x5
365x5
felt heavy and had shoulder/bi pain from the dl for reps.

fat bar incline
135x12
185x8
225x8
the bar actually weighs like 80 pounds, but i write it as if the bar was a standard 45.

seated shoulder press
75x10
75x10
85x10

lateral raise
30x10
35x10

floor ext
40x12
55x10
55x10

dumbell kick backs
30x10
30x10

Ryan Celli
10-25-2008, 11:05 AM
kb swings
16kx12
20kx12
24kx 10reps on every minute for 10 minutes :)

fatbar dumbell 1 arm rows
50x12
70x12
90x8
90x8
again weights are just plates not adding in weight of bar.

vbar pull ups
12
25lbsx8
25lbsx8
25lbsx8

low seated rows with bands and close grip attachment
2green x12
2green and 1 purplex10
2green and 1 purplex10

shrugs
135x8
225x8
315x8
365x8

machine curls
40x15
70x12
70x12
70x12

preacher curls
3 sets

chris mason
10-25-2008, 12:31 PM
Stop breaking your customers! :)

Ryan Celli
11-03-2008, 08:04 AM
squats
55x15
55x10
145x12
145x10
235x8
235x8
325x8
325x5
415x5 belt
415x1 belt
465x5 belt
505x1 belt

crain briefs/wraps/ belt
555x3
555x3

315x15 briefs/belt

leg curl
36x15
51x15
59x15

seated calf
3 sets of 15

Ryan Celli
11-04-2008, 07:31 AM
flat bench
135x12
135x10
225x8
225x8
275x5
315x5
365x5
365x5
365x5 paused
added doubled mini bands
315x5

incline db
90 x 3 sets of 12

incline fly
50x15

shoulder press machine
74x10
90x10
90x10

tri.... i have now idea what exercise this was, but this is what is written in my log
55x12
95x 3 sets of 10

over head tri machine
40x12
70x12
70x12

Ryan Celli
11-04-2008, 07:35 AM
deadlift
135x10
135x8
225x8

added 4 20lb chains and big collars
235x3

added 10 total chains to a 235lb bar
12 sets of 2 with 45 sec rest.

smith machine shrugs
135x10
225x8
275x8
315x8

Olympic bar suspended from ceiling chins
x10
x10
added a mini band to my waist attached to a dumbell on floor
x10

decline abs

Ryan Celli
11-04-2008, 07:38 AM
squat
145x12
145x10
235x8
235x5
325x8
325x5
add belt
415x5
465x5
505x2
add crain briefs/wraps
555x2
575x3

one leg leg press
135x12
225x12
225x12

glute ham
12
superman--done with arms out like superman!
12
10

Ryan Celli
11-04-2008, 07:41 AM
bench
135x12
135x10
225x8
225x5
315x5
315x1
365x3
405x6
455x1

add 3 board
500x3

fat bar incline... add 40lbs extra for fat bar
135x5
225x5
275x5

incline fly
45x15
50x15

db seated shoulder press
65x12
85x12

db floor ext
45x12
55x12

rope pushdowns
60x10
60x10

Ryan Celli
11-04-2008, 07:45 AM
deadlift
135x12
135x8
2 chains
135x3
4 chains
225x3
6 chains
225x3
315x3x6 sets 45 sec rest

magnum seated row-this is plate loaded... weights are as if on a 45 lb bar to make it easy to add :)
135x10
225x10
275x10
275x10

lat pull down
120x10
200x10
200x10

smith machine shrug
135x10
225x10
315x10
365x10 straps

hammer curl
30x10
40x10
50x12

1 arm cable curls
20x10 x 3 sets

Donnajo
11-04-2008, 07:46 AM
Nice workout! I have never used the fat bar before. What is the purpose of it in inclines? I could see for deads for grip work.

Ryan Celli
11-04-2008, 07:48 AM
squat
145x12
145x10
235x8
235x5
325x5
325x3
415x5
465x3
505x3
525x1

add briefs/ wraps
575x1
600x1

glute ham- superman style
3 sets of 8

seated calfs
4 sets of 12

standing lat pull abs
50x20
80x20
100x12

Ryan Celli
11-07-2008, 09:36 AM
Nice workout! I have never used the fat bar before. What is the purpose of it in inclines? I could see for deads for grip work.

I use it for shoulder presses, flat bench, incline bench, curls and chin ups mostly. It tends to be easier on your elbows and wrists than a regular bar. I just like the way it feels on the pressing movements.

I have the solid bar, which weighs 73-75lbs alone. Next time around I would get the hollow one. This one is a pain to move around!

Ryan Celli
11-07-2008, 09:39 AM
bench
135x12
135x10
225x8
225x5
315x5
315x1
365x3
405x3
425x3
445x5

3 board
525x3

fat bar incline
225x5
275x5
315x5

inc fly
50x20

dumbell shoulder press
75x12
90x12

rope push downs
60x12
60x12

db floor tri ext
45x12
55x12

Travis Bell
11-07-2008, 10:09 AM
nice benchin man

GerSmith
11-09-2008, 06:19 AM
Hey Ryan!

joined up, nice work on the log. stay in touch buddy!
Ger

Ryan Celli
11-14-2008, 02:44 PM
heavy deadlift
all these set had 40lbs of chain added:
135x12
135x10
245x5
245x5
335x3
335x1
425x3
515x3
585x1
630x3
no chain
630x3

shrugs
245x12
335x12
425x12
475x12

pulldowns
170x12
220x12
220x8 added mini band for more resistance

vbar pull ups
12
12
6

hammer curls
40x12
50x10
60x8

machine curls
50x3sets of 10

Ryan Celli
11-14-2008, 02:49 PM
squats with band tension- belt only.
green band doubled over dumbell handle. ~160 lbs tension at lock out

145x8
235x5
235x3
285x5
325x5
365x3
415x3
465x1 easy. should have done 3.

no bands 285x20

single leg leg press
185x12
225x12
275x12

single leg curl
28x12
36x12
43x8

45 hyper
12
12

seated calf raises
90x15
90x12
140x8
140x12

Ryan Celli
11-14-2008, 02:52 PM
bench - raw
135x12
135x8
225x8
225x5
315x5
365x3
405x5
455x3
475x1

2 board
500x2

fat bar incline
225x5
275x5
335x5

incline fly
50x12
65x12

seated db press
75x8
90x8
100x8

rope pushdown
60x12
75x12

db floor ext
50x12
50x12

Ryan Celli
12-01-2008, 07:03 AM
deadlifts on jumpstretch platform doubled mini bands and 55 lb squat bar. double overhand with straps. I used straps to give my right bi a break. It's been bothering me.

145x10
145x8
added bands
145x3
235x12 sets of 2 with 45 sec rest.

smith rows
135x10
225x8
275x8
315x8

latpulldown underhand grip with mini band added
170x10
200x10
200x6

trap bar shrugs
225x8
315x8
315x8
315x8

alt db curls
40x3sets of 12

high cable curls
25x12
30x12
30x12

hanging ab work
3 sets of 12

Ryan Celli
12-01-2008, 07:06 AM
squats - felt incredibly heavy today
145x12
145x10
235x8
235x5
235x3
325x5
325x3
415x5
465x3
465x3

added briefs and wraps
505x3

db lunges
30x8
35x8

belt squats
75x10
75x10

leg curl
36x12
59x12
74x12

standing calf work

Ryan Celli
12-01-2008, 07:10 AM
flat bench
135x12
135x10
225x8
225x5
275x1
315x5
365x3
405x1
455x1
475x3 personal best

3 board
505x1

2 board
525x1

fat bar incline
255x5
315x5
375x1

inc fly
55x12
70x12

shoulder press
75x12
90x10
100x8

rope pushdowns
75x12 x 2 sets

db floor ext
50x8
50x10
50x10

db kick backs
35x12

Ryan Celli
12-01-2008, 07:15 AM
deadlift with chain
135x12
135x10

added 3 chains - 60lbs
135x3
225x5

added 3 more chains (6 total - 120lbs)
225x3
315x6 sets of 3 with 45 sec rest
405x1

pulldowns with purple band
100x12
150x10
200x8
220---stopped right bi too tight!

magnum row
225x10
275x8
325x10

smith upright rows
135x6
185x6
185x6
185x6

blast strap inverted rows
x10
feet on box
x12
x12

hammer curls
40x12
50x8
60x8
65x8

high cable curls
20x15
25x15
25x15

Ryan Celli
12-01-2008, 07:18 AM
squat
145x12
145x10
235x8
235x5
325x5
325x3
415x5
505x1
525x3
545x1

added briefs and wraps
600x2

db lunges
30x8
40x8

belt squats
75x12
100x12

glute ham
3 sets of 12

calfs

Ryan Celli
12-01-2008, 07:20 AM
bench
135x12
135x10

added doubled mini bands
135x6
135x6
185x3 paused x 8sets with 45 sec rest

inc db
85 x 20
90x20

inc fly
40x2
55x12
65x12

smith seated shoulder press
135x10
185x8
185x8

lat raises
25x12
30x12

tri ext on floor
40x12 x 5 sets with 45 sec rest

Ryan Celli
12-01-2008, 08:03 AM
deadlifts
135x12
135x10
225x8
245x5

added 2 chains 60lbs total
335x3
335x1
425x3
515x3
585x1

added briefs
645x2

took off chains
645x3

FFHill
12-01-2008, 09:27 AM
Nice looking pics, Ryan. Black and whites' are always cool. But I gotta say that the chain draped over the middle of the bar looks like it could pose a serious threat to the health of your marbles if you know what I mean... :hello:

Ryan Celli
12-11-2008, 12:31 PM
squat
145x12
145x10
235x8
235x5
325x5
325x3
415x5
465x1 added belt
505x1
545x2

added briefs and wraps
600x2
600x2

db lunges
40x8
50x8

glute ham
x12
12k kb x8
12k kb x8

calfs

Ryan Celli
12-11-2008, 12:34 PM
bench
135x12
135x10
225x8
225x5
275x1
315x5
365x3
405x3
455x1 paused
485x3

db incline with purple band
80x10
100x10
110x10

shoulder press machine
75x12
100x8
116x8

lateral raise
30x2 sets of 12

db incline tri ext
30x10
40x10
50x10
60x10

kickbacks
30x12
40x12

hit a pr today on bench.

Ryan Celli
12-11-2008, 12:40 PM
one arm kb swings
12kx8 each arm
16kx8
16kx8
20kx8


deadlift warm up
135x12
135x10
135x3

speed deadlifts off jump stretch with doubled minis. double overhand with straps
145x 12 sets of 2 w/ 45 sec rest

magnum rows
135x10
added mini bands for resistance
135x10
185x10
185x10
185x10

db rows w/ thumbs pointed in
75x12
100x12
100x12
100x12

barbell shrugs
135x15
225x15
275x15
315x15
365x15

straight bar curls
65x12
65x12
85x12
85x12

hammer curl
55x8
65x8
65x8

ab work!

Travis Bell
12-11-2008, 12:42 PM
485x3 is SICK Ryan! Nice work

Ryan Celli
12-11-2008, 12:43 PM
squat
145x12
145x8
235x8
235x5
325x5
325x1
415x3
465x1
505x1
525x5
560x1

added reverse bands and briefs
595x1
650x3

lunges
45x8
55x8

leg curls
51x12
67x12
82x12

standing calfs
abs

Ryan Celli
12-11-2008, 12:47 PM
bench
135x12
135x10
225x8
225x5
315x5
365x3
405x3
455x3
475x2 paused
505x1

545x2 3board

incline db with green band
85x8
switched to purple band
110x10

incline fly
55x12
65x12

floor ext
40x12
55x8
65x8
70x8

v bar pushdown
60x12
90x12
110x12

abs!

another bench pr. 475x2 both paused.

Ryan Celli
12-18-2008, 06:08 PM
med weight deadlifts
135x12
135x10

added 3 20lb chains
135x3
225x5

added 6 20lb chains
225x3

315x6sets of 3 45 seconds rest double overhand with straps.

magnum rowsx5 sets
t bar roxs x4sets
blast strap chin ups 2 sets of 10

dumbell shoulder press
40x10
65x10
85x10
100x10
110x10

lateral raises
x2sets

shrugs on smith machine
3sets of 10

Ryan Celli
12-18-2008, 06:11 PM
squats
145x12
145x10
235x8
235x5
325x5
325x3
415x3
465x1
515x1
545x3

reverse bands
600x1
650x3

1 legged leg press x 3 sets
smith squats x 3 sets
glute ham x 3 sets
calfs x 4 sets
abs

Ryan Celli
12-18-2008, 06:13 PM
bench
135x12
135x10
225x8
225x5
315x5
365x3
405x3paused
455x1
500x2

2board
530x1
545x1

fat bar incline x 4 sets
incline fly x 3 sets
tricep ext on floor x 4 sets
incline tri ext 3 sets

Sidior
12-18-2008, 11:17 PM
I really like how you worked up to a heavy triple squatting then added the reverse bands, I may try that myself.

Great lifting in here.

rick344
12-31-2008, 01:45 PM
Ryan your #'s are very impressive. I see your almost always doing a single or a triple with the three lifts during your workouts. How do you determine the weight? Do you use %'s, or go by feel? And if so don't you get burned out. How do you set up your lifts as you approach a meet?

Ryan Celli
01-12-2009, 07:31 AM
Ryan your #'s are very impressive. I see your almost always doing a single or a triple with the three lifts during your workouts. How do you determine the weight? Do you use %'s, or go by feel? And if so don't you get burned out. How do you set up your lifts as you approach a meet?

Thanks Rick!

My "Work sets" vary from 1-20 reps. Out of season, I do whatever I feel like doing, it may be a top set of 20 reps squats, or it may be a heavy single with the safty squat bar. I find sets of 1 to 5 reps on the bench work best for me. 1-3 on squats and 1-3 on deadlifts.

I go mostly by feel. The weight is determined by past meet preparations and how I feel.

If I'm nearing a competition I tend to stick with 1-3 reps. I work my way backwards from the meet, dropping the reps and adding weight as the meet gets closer.

I hope this helps. I wish I could tell you that I do THIS and if you do THIS it will work, but that's not the why it works. :)

Ryan Celli
01-12-2009, 07:38 AM
Deadlift
135x12,10
225x8,3
335x3
added 40lb chain
335x3
425x3
515x1 belt
605x1
665x0! up to knee level.
I took off the chains, figured I could get one or more for sure.
665x0 NOT

1 arm rows
65x12
85x12
110x12
110x12

football bar pull ups
x8,2sets

dumbell shoulder press
50x12
70x12
85x12, 2sets

my left lower ribs are out, I was at the Chiro the day before. 605 was raw. After my last try at 665, my right hio was killing me.

umm, I need to rethink my dl's. After days like this my Mondays squats suck. I am going to pull on Mondays after squats till the raw unity meet. Mostly rack pulls which I've gotten away from. Everytime I miss a Dl it's at the knees.

Ryan Celli
01-12-2009, 07:41 AM
Last dl day wrecked me. Time for a light week :)
pause squats
145x12,10
235x8,5
325x8sets of 3 reps

leg press
4 plates x10
8 plates x10
10 plates x10
12 plates x10

glute ham
x12
purple band x12x 2sets

calfs and abs

after the leg press my left quad was killing, outside quad right above knee to the outside.

Ryan Celli
01-12-2009, 07:45 AM
So I had to bench a day early ..the day right after squats, fun!
another light day. this week is light week. I paused all sets of 275
bench
135x12,10
225x8,5
paused reps
275x8sets of 3 reps

incline bar
135x10
225x10
275x10

incline fly
45x12
55x12
60x12

rope pushdowns
50x12
60x12
75x12

db extentions on bench
40x12
45x12
50x12

db curls
35x12
35x12
45x12

Ryan Celli
01-12-2009, 07:51 AM
Like I said no more Deadlifts on Friday till after the raw meet

lat pulldown
120x15
150x15
200x10
220x10
220x10

magnum row
135x10
225x10
235x8
275x8
275x8

fat bar pull ups off powerrack
3 sets of 10

db shoulder press
40x12
60x12
80x12
90x12
100x12

Shrugs
225x10
315x10,2 sets

Ryan Celli
01-12-2009, 07:56 AM
Squats
145x10,8
235x8,5
325x5
415x3
465x2
515x2
565x2 E85kdoyzz6w&feature=channel_page
reverse green bands
600x2
650x1
I change my band set up on squats. green instead of blue. I also dropped them for full weight on top, and -90 on the bottom

Rack pulls from below knee
405x2
495x2
585x2
675x1 - used straps and double overhand- right bi was hurting. this was a slow rep.

db lunges
45x8, 2 sets

calfs.

squatted in my singlet today. I was super deep on the squats.

Ryan Celli
01-12-2009, 08:00 AM
SO with the holidays again I had to bench the day after heavy squats. :)

bench
135x12,10
225x8,5
315x5
365x3
405x3
465x1 paused
505x2
reverse green bands
495x1
535x2
E85kdoyzz6w&feature=channel_page

I lowered my bands and changed the to green for the raw meet. this set up has full weight at lock out and -55 on the chest.

inc bar
225x5
295x5
365x1 super fast, i stopped because I thought i would go to 405, but after thinking about it i stopped here. maybe next week.

inc fly
50x12
70x8

floor ext
45x12
60x12
75x6

kickbacks
35x12
35x12

straight bar curls
50x12
70x12
90x12
100x8

Ryan Celli
01-12-2009, 08:07 AM
squat
145x12,10
235x8,5
325x5,1
415x3
495x3
545x1
580x2
reverse bands green
615x1
650x2DQawdTeRvyI&feature=channel
I had 580 on video but my side spotter was in the way. you can't see crap.

deadlifts off floor
315x6 sets of 3 resp with 45 sec rest

lunges
45x8,8 this is the set that messed up my outer left quad. It was super tight after squats, and when I wento to lunge forward i felt my out quads right above my knees pull. my left is worse the the right. I spent all week rehabbing it. ice,massage,ultrasound,foam roller, motrin....

glute ham
x12
purple band
x8
x8

calfs and abs

Ryan Celli
01-12-2009, 08:12 AM
bench
135x12,10
225x8,5
315x5
365x3
415x3

475x1 pause
510x2
reverse green band
535x2 paused
DQawdTeRvyI&feature=channel

inc bar
225x5
275x3
345x3
365x3

inc fly
50x8
65x8
75x8

floor ext.
45x12
55x12 x 3 sets

kickbacks
35x10,10

straight bar curls
65x12
85x12
115x12
135x12

Ryan Celli
01-12-2009, 08:20 AM
band work for rehab for leg .
kettlebell snatch
12kx12
16kx12
20kx12

magnum row
2 platesx10
3 platesx8
4 platesx8
5 platesx8
6platesx8

fat grip db rows
50x8
70x8,8,8

inverted rope bodyweight rows
x8,8,8

shoulder press machine
53x12
74x10
95x8
105x8

lat raise
30x8
35x8

smith shrugs
135x8
225x8
315x8,8

abs

i tweeked my lower back doing snatches. i'm falling apart. I spent all week rehabbing my leg. I am not going to squat Monday, I will wait till Tuesday to give my leg an extra day of rest. It's coming from my pelvis, rotated and pulling my IT band and quad and lower back!

I plan on hitting the chiro Monday again, hopefully i'm ready by Tuesday night.

rick344
01-12-2009, 11:07 AM
Ryan, thanks for the reply. It did help me out. I am currently using 5,3,or 1 reps on my three lifts cycling them over 3 weeks with a deload (lighter) week and then starting all over. If you could give me an idea how you train two weeks out of a meet. I was gonna single two weeks out and perform openers one week out with at least 5 days of rest from last training session to the meet. I am training raw and it will be my first meet I have done since 1996 (came out of retirement). Any help will be greatly appreciated.

Travis Bell
01-12-2009, 11:38 AM
i tweeked my lower back doing snatches. i'm falling apart. I spent all week rehabbing my leg. I am not going to squat Monday, I will wait till Tuesday to give my leg an extra day of rest. It's coming from my pelvis, rotated and pulling my IT band and quad and lower back!

I plan on hitting the chiro Monday again, hopefully i'm ready by Tuesday night.


I bet you'll be good to go. Sounds like a good plan not squatting today. You won't get stronger at this point anyways.

Ryan Celli
01-15-2009, 09:33 AM
Ryan, thanks for the reply. It did help me out. I am currently using 5,3,or 1 reps on my three lifts cycling them over 3 weeks with a deload (lighter) week and then starting all over. If you could give me an idea how you train two weeks out of a meet. I was gonna single two weeks out and perform openers one week out with at least 5 days of rest from last training session to the meet. I am training raw and it will be my first meet I have done since 1996 (came out of retirement). Any help will be greatly appreciated.

I go by feel so much. I would probably do doubles two weeks out, then opener one week out plus another set below max. I also take 5 days off before meet.

Ben Moore
01-15-2009, 09:52 AM
Ryan - is your chiro using any laser or ultrasound on you? Good luck with your rehab! And kill it at the meet!

Ryan Celli
01-19-2009, 10:04 AM
Ryan - is your chiro using any laser or ultrasound on you? Good luck with your rehab! And kill it at the meet!

my chiro is doing adjustments and electric stim.

Ryan Celli
01-19-2009, 10:08 AM
I took monday off for an extra day of rest.

squats
145x12,10
235x8,5
325x3,1
415x3
495x3
525x1
575x1
590x1

rack pulls from below knee , right above calf muscle.
225x2
315x1
405x2
495x2
585x1
675x1
700x1 double overhand with straps to give right bicep a break.

done, all and all a good day considering how I felt all last week. The 590 was easy. out quad hurt after every set of squats.

Ryan Celli
01-19-2009, 10:11 AM
bench day after heavy squats :)
135x12,10
225x8,5
315x5,1
365x3
405x3
455x1
500x1 pause
515x1 pause
545x1 reverse green band

incline db
85x10
100x10
120x10

incl fly
50x10
70x10

rope pushdowns
60x12
75x12

db floor ext
50x10
60x10

hammer curls
40x12
45x12
55x10
65x10

everything felt good today.

Ryan Celli
01-19-2009, 10:21 AM
last training day before RUM.

squats
warm up then 235x6sets of 3 reps with 120lbs of chain 45 sec rest

bench
warm up then 225x6sets of 3 reps with around 60lbs of chain 45 sec rest

deadlift
warm up then 225x 6 sets of 2 reps

3 sets of abs

1 hour deep tissue massage.

I lifted today despite my chiros recommendation of not lifting till the meet. I'm glad I did, my low back hurt alot at first but afterwards It felt much better.

I go the the chiro one more time Tuesday. some light cardio and rest the rest of the week.

I'm about 215 and need to be 198 Friday morning. That's the only bad thing about AtLargeNutrition, their supplements work and I've added a good 10lbs in the last 9 months. :)

Thanks for everyones support and thanks to Atlarge Nutrition for the best supplements in the industry.

Travis Bell
01-19-2009, 10:24 AM
I hear you on the weight gain LOL

I was 265 on the scale this morning with my sweats on!! I already told Eric I'd be in the 275's, but I wanted my formula to be a little better than that so I'm going to dry out a little on the plane ride down.

When are you getting in?

Ryan Celli
01-19-2009, 10:36 AM
5:40pm thursday.
You?

Travis Bell
01-19-2009, 10:39 AM
I'll be in Friday morning, I think around 11am

Ryan Celli
01-20-2009, 09:40 PM
I wrapped up training on Sunday with some light squats,benches,and deads followed by a deep tissue massage.

I visited my chiropractor for the last time before the RUM tonight. I'm no 100% but should be doing better by Sat.

I cut some carbs out today and sodium. We'll see what I weigh Wed night. and I'll go from there.

My training went very well for this meet, we'll see how I do there.

Thanks for everyones support, be sure to check www.rawunitymeet.com for up to date flight results.

Travis Bell
01-20-2009, 09:44 PM
flight out will really help you.

I dropped 12lbs one time just by not eating and downing only a cup of coffee when I flew out to Colorado for a meet one time. All that dry air.

I talked to Jim Grandick this weekend, he flew out and said it made it a piece of cake to drop. he went from 260-242 and almost came in light! Said he had to start eating ice chips and stuff so he didn't lose too much. You'll be good. Plus if you get there and are still a little heavy, just hit up the sauna and hot tub

lil' power
01-21-2009, 07:54 AM
Good luck Ryan and keep those Celli "girls" in line...good luck to Kristy and Natty too!

vdizenzo
01-24-2009, 01:40 AM
Good luck Ryan. Put all that hard work to good use.

Ryan Celli
01-27-2009, 10:30 AM
Well, the meet went well for me. Last year I squatted 601, benched 518 and deadlifted 640 for a 1758 total. I wanted to at least total 1800 this year and win both the Bench only division and the Full meet as a middleweight. Goal accomplished.

I've had my weight around 215 steady now, so I knew making the 198's would suck. It did. I weighed in Friday around 10:30 at 198 even and was able to be 215.6 before bed that night. I rehydrated really well this time, and didn't have the usual cramping issues.

I opened at 578 on the squats- Red lighted on depth! My set up was bad and my feet were too close together. With the competition being so tight I decieded to retake the same weight before I move up. 2nd attempt was much better. From here I went to 611 a new PR, 611 felt easy, but I was out of attempts. I thought for a second I was back at last years USPF Nationals with me having to squat ass to the floor again. After squats my knees were killing me! I had 3 women from my gym competing in the full meet, so I had to coach them as well and do thier lift off for the bench. Bob Gaynor the head judge on bench kept telling me if I get off the platform faster he can give the start command faster. LOL I told him that was the fastest I could move!

Benching was off at first, but each attempt got lighter and easier. I opened with 501 with no problems. The bench was wide and super hard and I felt like my form was off because of it. Each attempt felt like I was pushing the bar out in front of me on the way up off the chest. 2nd attempt was 523 a new PR. I made the choice of going to 534 on my 3rd just to be safe and add to my total.

Usually by this point I start to cramp. On to the deads. My warm ups felt pretty good, and energy was still up. I opened with 633 and it was easy. 2nd was 661, felt great. Now I was feeling out of gas, but had one more attempt. I already had the 1807 with the 661. I thought 688 was a for sure thing. It hardly moved off the floor! Done!

So I ended up winning the middleweights, and bench only. And also found out I just totaled the most ever raw in the 198's!

I had a great time and met some fans and top lifters. Next up, USPF Nationals in CA> If I can afford it!

I want to make sure I thank ATLARGE NUTRITION- They simply has some of the greatest most effective supplements available. If you haven't tried them you should.

Thanks for all the support!
Ryan

Donnajo
01-27-2009, 10:57 AM
Great job meeting your goals....that must be a great feeling of accomplishment! Now what are the new goals from here? lol:)

Ryan Celli
01-29-2009, 04:41 PM
Well, as far as goals, it's to continue to up my numbers and stay healthy. I'd like to get me squat up higher, I know I have more in me. I'd also like to break the raw bench record. I really want to do USPF Nationals in July, then Worlds in November.

I took the week off, I feel like I fighting something, and feel super run down. I plan on starting back Monday.

Gunny Green
01-30-2009, 03:20 PM
BRAVO!!! BRAVO!!! Man that was some awesome lifting at the Raw Unity meet. I am waving the white flag and I am tapping out. You are an awesome lifter. Well, I was on my way to trying to break the 220 raw record and did something to the elbow. I am gonna take a week off, take some motrin and see what happens. I had my weight down to a walking around weight of 219. I asked Travis this same question and want to see what you think. I am lookin for ways to keep killing my triceps while nursing the elbow. Any suggestions? Once again, great job. If you come to Cali, let me know, I will help you out in any way possible.

Ryan Celli
01-30-2009, 09:33 PM
BRAVO!!! BRAVO!!! Man that was some awesome lifting at the Raw Unity meet. I am waving the white flag and I am tapping out. You are an awesome lifter. Well, I was on my way to trying to break the 220 raw record and did something to the elbow. I am gonna take a week off, take some motrin and see what happens. I had my weight down to a walking around weight of 219. I asked Travis this same question and want to see what you think. I am lookin for ways to keep killing my triceps while nursing the elbow. Any suggestions? Once again, great job. If you come to Cali, let me know, I will help you out in any way possible.


Thanks Gunny!

I hope the elbow heals quickly. what is it muscle,bone,tendon??

When my elbows are killing me - I do my dumbell floor ext. off of by bench boards. I turn them on their side so they are both the same height, and go off them instead of the floor. This make it's a partial lift and totally saves my elbows, while letting me go heavy. :D

Travis Bell
01-30-2009, 10:44 PM
Well, as far as goals, it's to continue to up my numbers and stay healthy. I'd like to get me squat up higher, I know I have more in me. I'd also like to break the raw bench record. I really want to do USPF Nationals in July, then Worlds in November.

I took the week off, I feel like I fighting something, and feel super run down. I plan on starting back Monday.

That raw record is easily within your reach.

I like throwing an equipped meet in as well. For some reason I just feel better. My shirt is much easier on my pecs than raw benching and the suit would be easier on the hips.

I bet you could put up a super sick total.

Hope you feel better man

Gunny Green
02-02-2009, 12:05 PM
Thanks Gunny!

I hope the elbow heals quickly. what is it muscle,bone,tendon??

When my elbows are killing me - I do my dumbell floor ext. off of by bench boards. I turn them on their side so they are both the same height, and go off them instead of the floor. This make it's a partial lift and totally saves my elbows, while letting me go heavy. :D

I think its the tendon.

I never have tried the dbell floor extensions. I will give them a shot. Now I gotta go find some 2x4's. Thanks.

Ryan Celli
02-05-2009, 10:08 AM
Started back on monday. Ready to jump back in it again. I've been feeling really run down and fighting a cold.

squats.
135x12,10
225x5,5
315x5 wraps!
405x5 wraps!
my knees are killing me! done.

deadlift off floor
135x5
225x3
315x2 put on dl suit. :)
405x1
495x1
600x1
650x2

calfs and abs

Ryan Celli
02-05-2009, 10:12 AM
Bench- the plan was to stay light...but I had Travis in the back of my head with his 405x9 :0 my best is 8+1

flat bench
135x10,8
225x8,5
275x5
315x5
365x5
405x10

pec machine
2 sets of 20

rope push downs
3 sets of 12

tri ext on bench
40x8
45x8
50x8

hammer curls
40x8
45x8
50x8

machine curl
40x8
60x8
70x8
80x8

DGabe24
02-05-2009, 11:47 AM
Saw the video...you guys are lookin strong!

Ryan Celli
02-08-2009, 08:44 AM
kettlebell one arm swings
12kx10 (reps are per hand)
16kx8
24k8
28kx8
32kx8

pulldowns
130x10
180x10
220x10

barbell row no belt
225x5
275x5
315x5

pin presses out of the power rack with green band
145x5
235x5
285x5

shrugs smith machine wide grip
135x8
225x8
315x8
315x8

abs

Travis Bell
02-08-2009, 11:23 AM
haha boy you're right, we are quite close on the BB rows!

rick344
02-10-2009, 10:35 AM
Ryan congrats on your last raw meet. What do think of speed work (6x1-3 reps @ 50-65%). Just starting doing dynamic work after a ME lift (ME Squats then DE DL with 50-65% 6x2 reps) and then the opposite way on Friday when I do ME DL then DE Squat. What is your take on this? Not really sure how to fit in my DE for bench considering Im only benching once a week and lifting only three days.

shortguy
02-15-2009, 04:55 PM
You said you would like to get the raw record what is the record right now

Ryan Celli
02-16-2009, 10:51 AM
562@198

DGabe24
02-17-2009, 11:18 AM
Just heard about, and glanced at the new site! It's looking great, can't wait to see it once it's done man.

Ryan Celli
02-23-2009, 06:49 AM
Ryan congrats on your last raw meet. What do think of speed work (6x1-3 reps @ 50-65%). Just starting doing dynamic work after a ME lift (ME Squats then DE DL with 50-65% 6x2 reps) and then the opposite way on Friday when I do ME DL then DE Squat. What is your take on this? Not really sure how to fit in my DE for bench considering Im only benching once a week and lifting only three days.

I like this.
So on bench day, use ME then maybe on the forth week just do a DE day to deload, the back to ME on Fifth week.
let me know how it goes.

Ryan Celli
02-23-2009, 06:50 AM
Just heard about, and glanced at the new site! It's looking great, can't wait to see it once it's done man.

Thanks, They asked me to be a part of it. I thought it was a good idea. I will still be posting here.
Ryan

Ryan Celli
02-23-2009, 06:54 AM
I got asked to do a guest lift at a local USPF state meet on the 28th.
Here are my squats and light deadlifts. I used a 13" box with foam pad on top.
135x10,8
225x8,5
315x5
365x5
405x5 with wraps.

deadlift - speed work
135x3
225x3
315x 6sets of 3 with 45 sec rest.

glute ham raise
3 sets of 10

reverse hyper
50 x 3 sets of 10

Ryan Celli
02-23-2009, 06:59 AM
I was psyched to try 405 x12 today....didn't happen. :)
My right pec felt funny, and strained today, that's why i did higher rep asst, and only one set of each.

bench
135x12,10
225x8,5
275x5
315x5
365x5
405x10 again.
reverse green bands with pinkie on ring grip
455x1
485x1
4 board straight weight
515x1

incline db
85x20

inc fly
55x20

kettle bell tri ext
16kx10
20kx10
24kx10 x 2 sets

reverse grip pushdowns
70x5
90x5
110x5

straight bar curls
65x8
85x8
105x8
125x8

Ryan Celli
02-23-2009, 07:19 AM
Band work to warm up. My right adductor is killing me! I have no idea what I did to it. It may have been from box squats with foam. I did'nt feel it till today, and it got worse sat,sun.ect ummmm?

Kb windmills
12kx5 each side
16kx5
16kx5 plus picking up a 12k

fat dumbell rows (this is just plate weight, didnt add in bar weight)
50x10
70x8
80x8x 2 sets

seated pin presses over head with reverse green band
145x5
235x5
285x5
325x5

lateral raises
25 x 2 sets of 12

barbell shrugs
135x10
225x10
315x6.....no straps and was losing grip. grip was shot after fat bar rows

abs

Ryan Celli
02-23-2009, 07:25 AM
The local news paper heard about the gym and came in today to interview us and then a photographer came to take pictures of me lifting.

Groin, adductor is still super sore. I had trouble squatting, but deadlifts were not too bad.

squat
145x10
145x8
235x8,5
325x5
415x5 with wraps.

deadlifts
135x3
225x3
put suit on
315x3
455x1
545x1
635x1
675x1
675x1
kEMaAEUz2F0

1 leg leg curl
28x10,10,15

calfs

Ryan Celli
02-23-2009, 07:35 AM
I wanted to take some stress off my pecs today and change it up some.
I benched with some chains, then added bands and then some dangling kettlebells. I have no idea of the weight, I just know that my last single was heavy and I had about 415 in actually weight, not counting the other stuff.

here is a video of my last few sets.
fCcOCGaV4F4

incline barbell
225x3 sets of 10

pushdowns with v bar
60x10
100x10
120x10

kickbacks
35x10 x 2 sets

straight bar curls
65x12
85x12
105x12
125x12

D0m1n90
02-23-2009, 11:26 AM
awesome stuff bro nasty benching and pullin

UFpower198
02-26-2009, 11:53 PM
thats crazy man

Gunny Green
03-01-2009, 07:01 PM
Whassup Ryan, do you do your DBELL TRI-EXTENSIONS while lying on the floor?

Ryan Celli
03-09-2009, 09:37 AM
Whassup Ryan, do you do your DBELL TRI-EXTENSIONS while lying on the floor?

I do them on a bench. careful, they hurt my elbows sometimes.

Ryan Celli
03-09-2009, 09:41 AM
A week out from the USPF state meet. Plan on guest lifting and deadlifting there.

Right adductor is still killing me.
30 minutes band work, stretching, foam rolling.

ab work x 5 sets
pulldownsx5 sets of 10
magnum row machine 4 sets of 8
v bar pullups 2 sets of 8

db shoulder press
40x12
60x10
85x10
85x10

shrugs
135x10
225x10
315x10
225x15

Ryan Celli
03-09-2009, 09:45 AM
5 days out from the state meet.
groin/adductor still hurt. I've been seeing the chiro 2x week to get it fixed. it's coming from a rotated pelvis.

135x3sets of 12 lol nice!

I just got my new Titan Velosity suits, one smaller than the other, had to try them out before Sat. to see which one fit better.

turns out the larger one is good for now. I'm heavier (thanksALN! LOL)

just messed around with 225 for singles getting a feel for the suit.

Ryan Celli
03-09-2009, 09:47 AM
fat bar bench
170x12, 10
255x8,3
350x5

bamboo bar with 16k kettlebell on each side. 18,15

db ext on the bench
35x12
40x12
45x12

rope pushdowns
45x20

Ryan Celli
03-09-2009, 09:53 AM
First time in the new suit really other than Monday's 225 for a few singles. I liked it. I also hit a new pr in it. 710 dl.

I guest lifted at the state meet. I opened with 677...easy. then went to the 710.7 that has been stopping me the last 3 times I tried it....missed it again! This time all the way to lock out, but was losing my grip before I go the down signal. 3rd attempt i nailed it....finally. lWJz3JyEJ7Q
Felt great and light, just had trouble holding on.

I had alot of fun and was running around spotting, lifting off, judging, coaching, wrapping knees, ext.

Ryan Celli
03-09-2009, 09:55 AM
Just a few days after a big pull, took it easy.

squat
135x12
135x10
225x3 sets of 8

belt squat
50x12
75x12
100x12
100x12
these feel greaton my adductor and low back!

1 legged leg curl
3 sets of 12

calfs.

Ryan Celli
03-09-2009, 09:58 AM
bench - tried new 50 super f6 today and liked it!
raw
135x12,10
225x8,5
275x5
315x5

shirt
405x3 4 board
455x3 3 board
495x3 3 board
545x3 3 board

incline barbell
135x5
22x5
275x5x 2 sets

inc fly
50x 2 sets of 12

floor tri ext
50x8 x 4 sets

straight bar curls
65x12
85x12
105x12
105x12

Ryan Celli
03-09-2009, 10:04 AM
So today has been my back asseceory day and shoulder day for a while, time to switch it up. Ive been deadlifting after squats and like it. I feel my squat could be better, so I'm going to speed squat from now one on friday's then hit back and shoulders.

foam roller, stretch 10 minutes

belt squat for warm up a addctor rehab
50x3sets of 20

safety squat bar box squats on 15"box and choked green bands. 8sets of 3
titan briefs with legs
225x8x3

rev hyper
50x 2 sets of 12

db rows with mini bands
60x12
60x12
85x12
85x12

chin ups with fat grip
3 sets of 12 varying grip

chambered bar shrugs
135x12
225x12
275x8
275x8

shoulder press machine
69x12
69x12
84x8
100x8

scott rowe
03-09-2009, 11:30 AM
nice log ryan hope your leg is feeling better. nice pull!!! it did look easy. my quad is finally good enough to start handling some real weight on the squats again been a long time. keep up the good work!!

Ryan Celli
03-09-2009, 12:31 PM
Thanks brother, been busy, and still beat up from the raw stuff, time for gear!

I see your doing a USPF April meet?

I wanted to do NAtionals...we will see.


nice log ryan hope your leg is feeling better. nice pull!!! it did look easy. my quad is finally good enough to start handling some real weight on the squats again been a long time. keep up the good work!!

scott rowe
03-10-2009, 11:58 AM
i wanted to do the uspf meet in pittsburgh but didn't want to drive through a snowstorm all the way there. live in northern ny. feels like it snows till june up here haha. cali is a long way i want to but $$$ u know how it is. doing april 18th in wv u have anyone going to it its like 2 hours from u right? keep up the good work.

Ryan Celli
03-16-2009, 09:10 AM
i wanted to do the uspf meet in pittsburgh but didn't want to drive through a snowstorm all the way there. live in northern ny. feels like it snows till june up here haha. cali is a long way i want to but $$$ u know how it is. doing april 18th in wv u have anyone going to it its like 2 hours from u right? keep up the good work.

I understand about the money.
You didn't miss much at the Pgh meet, it was very small. Mostly just my guys.
I don't have anyone doing the Parkersburg meet. It's about 2.5 hours away from me.
Glad to hear the quad is healing up.
You going to break the 220 bench record or what???!

Ryan Celli
03-16-2009, 09:14 AM
15" box squats with Titan suit straps down out of monolift.

145x10,8
235x5,3
325x3,3
415x3
505x3
555x3

ultra wide stiff leg dl
225x5
275x5
275x5

leg ext
30x50repsx 2 sets

belt squat
100x12
150x12

Still having mad knee, groin, back pain! WTF

Ryan Celli
03-16-2009, 09:17 AM
bench
135x12,10
225x8,5
275x5
315x3

50 super f6
3 board
405x3
465x1
525x3

2 board
565x1
600x2

4 board
625x2

incline db
85x20
85x20

incline tri ext super setted with hammer curls
40x10
50x10
50x10

Ryan Celli
03-16-2009, 09:20 AM
safety squat bar out of monlift with choked green bands on 15"box using titan briefs

225x8sets of 3 reps

pullthrus
80x12 x 2 sets

magnum row
135x8
225x8
225x8
275x8
325x8

db rows
90x8
120x8
120x8

chins
2 sets of 12

seated db press
60x12
80x12
90x12
100x12

shrugs out of smith machine
225x10
315x10
315x10

scott rowe
03-17-2009, 09:23 AM
gotta get something to touch in my new shirt before anything. haha

Ryan Celli
03-22-2009, 11:22 AM
First time on a box and in the Monolift in a long time.
I used my custom Titan centurian with the straps down.

15" box
145x12,8
235x5,3
added 1 chian to each side
325x3
added 3 chains to each side
325x1
black mamba knee wraps added
415x2
505x2
560x2
600x2

Rack pulls
3rd hole up in York power rack. right above knees.
225x2
405x2
495x2
belt added
635x1
double over hand with straps to take strain off bicep
725x1
745x1 PR

Ryan Celli
03-22-2009, 11:31 AM
Bench

135x10,8
225x8,5
275x5
315x5
Put shirt on single ply Titan 50 super F6
3 board
405x3
475x3
2 board
530x2
585x2
625x2
4 board
655x2

Incline barbell
225x5
275x5
315x5

Incline dumbell flys
50x20
70x20

Tricep dumbell floor extentions
50x10
70x8
70x8

hammer curls
45x12
60x12
60x12

Ryan Celli
03-22-2009, 11:40 AM
15 minutes of stretching/foam roller/ band work

Buffalo bar speed squats on 15" box
with 1" piece of foam
green bands choked on base of monolift

custom Titan single ply briefs with NO belt

135x10,8
225x3
275x8sets of 3 reps with 45 seconds rest

Pullthrus
80x12
80x12

Magnum seated plate loaded row with close grip
135x10
225x10
225x8
275x8
325x8

Fat Grip dumbell rows
50x12
70x10
80x10
80x10

suspended buffalo bar chins
x15
x15

shrugs
135x10
225x10
315x10
405x10 with straps

bambo bar bench presss
5 sets of 25 reps with the 20kg keetlebells

Ryan Celli
03-23-2009, 11:41 AM
1 hour deep tissue massage.

DGabe24
03-23-2009, 11:43 AM
1 hour deep tissue massage.

Damn I'm jealous lol, what I'd do for one of those right about now.

Ryan Celli
03-28-2009, 08:50 AM
Squat

walk out, no box

145x12
145x10
235x8
235x5
325x3
Custom Titan single ply Centurion
straps down plus Frantz knee wraps
415x3
515x1
600x2

Ultra wide sumo stiff legs
135x5
225x5
315x5

1 legged leg press. I write down the weights as if the sled weighed 45lbs for ease of adding.
135x12
135x12
185x12

Ryan Celli
03-28-2009, 09:06 AM
Bench

135x12
135x10
225x8
225x5
275x2
315x5
365x2

Super Titan F6 size 50
3 board
455x2

2 board
535x2
600x1
635x1

Changed shirt to a brand new custom Super F6
Ring finger on ring grip

4 board
585x1
675x2
700x2

Stability ball dumbell presses- incline position
85x20
100x20

Tricep extentions on bench
45 second rest between sets
40x12
45x12
45x12
45x12

straight bar curls
65x12
85x12
105x12
125x12

Ryan Celli
03-28-2009, 09:19 AM
Buffalo Bar speed squats
green choked band on monlift base
15' box with 1" pad and Titan single ply briefs

warm up, then

45 seconds rest
275x 8 sets of 3

Close grip handle pull downs
100x12
160x12

added minibands to weight stack
160x8
200x8
220x8

Magnum row - weights are as if the on a 45lb bar.
with mini bands added
225x6
225x6
275x6
325x3

barbell shrugs
225x12
315x8
added straps
405x8
405x8

machine shoulder press
54x15
79x12
105x12
105x12

bamboo bar with kettlebells
16k's x 20
16k's x 20
16k + 8k x 20

kingkong51
03-28-2009, 07:36 PM
Nice workout Ryan

Ryan Celli
04-06-2009, 05:45 AM
Squat out of Monolift
15" box

145x10
145x8
235x8
235x5
325x3

Titan custom Centurion straps down
415x3
505x3
555x3

straps up
625x0 - I could only break at the hips on this one. Suit is very tight, and with the straps up for the first time in this suit, it just isn't enough weight.

625x3 - left the straps down on this one.

Rack pulls- right above the knee, sumo
225x5
405x2
545x2
650x1 belt
755x1 belt and straps, double overhand grip.

Ryan Celli
04-06-2009, 05:51 AM
Bench

135x12
135x8
225x8
225x5
315x5
365x3

Put on Titan 50 super F6
3board
455x3
535x1

2 board
600x2

no board
622x0 - only got this 3" off my chest. I think the stock 50 is just too big for me. It did'nt give me a thing out of the bottom.

Switch to custom super f6 - I'm still breaking this in. I've only done a 4 board set in this. Today I used reverse blue bands, and tried to break it in more.

reverse band
545x3
585x3
wet shirt down
585x3 - almost got the last rep to touch, maybe 2" away.

Seated Dumbell shoulder press
50x12
75x12
90x12
90x12

pushdowns
80x12
90x12
100x12

Ryan Celli
04-06-2009, 06:03 AM
Buffalo bar speed box squats
15" box with 2" foam pad
choked green bands on monolift

warm up
275x 8 sets of 3 reps with 45sec rest

suspended buffalo bar pull ups
10
10
add 25lbs
8
add 50lbs
6
6

dumbell rows
100 x 4 sets of 15 reps

barbell shrugs wide grip
135x10
225x10
315x10 straps
315x10 straps

machine curls
40x12
40x12
50x12
60x12

dumbell hammer curls
45x8
60x8
65x8

Eric Talmant
04-06-2009, 04:01 PM
Good stuff, Ryan!

Ryan Celli
04-13-2009, 06:00 AM
Squat with chains
monolift 15" box

145x12
145x10
235x8
235x5
325x5
add Titan suit straps down
add 140lbs of chain
375x2
415x2
add belt and wraps
505x2
575x2
625x2


Wide sumo deadlifts
225x5
315x5
405x5

sinlge leg leg press
185x12x2 sets

Ryan Celli
04-13-2009, 06:04 AM
bench
135x12
135x10
225x8
225x5
315x5
365x3
add Titan f6 - all sets with ring finger on ring
3 board
455x2
535x1

1 board
600x1
touch
622x1
635x1

3 board
675x1
700x0

Incline barbell
135x5
225x5
275x5
315x5

Dumbell shoulder press
55x10
85x8
100x8
110x8

Lying dumbell extentions
55x10
65x10
65x10

rope pushdowns
60x12
75x12
60x12

slashkills
04-13-2009, 06:07 AM
Strong squatting dude! Bench is crazy too.

Ryan Celli
04-13-2009, 06:08 AM
speed squat
chambered bar
15" box with 1" pad
warm up
285x8sets of 2

buffalo bar pull ups
10
10
add 25lbs
8
8

dumbell rows
100x 3sets of 15

barbell shrugs wide grip
135x10
225x10
315x10

machine curls
40x12
40x12
50x10
60x12

hammer curls
50x8
55x8
55x8

bamboo bar bench
3 sets of 25 reps

Ryan Celli
04-13-2009, 06:20 AM
So, last week I decided to goto WV to compete against Scott Rowe. He plans on breaking my 220 bench press record of 639. He's been hitting some huge numbers latley, and i thought I should go defend it, the best I can. I've been in a few different shirts for the last 6 weeks anyway. Looking forward to it.

I also want to make a point. Most lifters nowadays are afraid to lose, and place something other than 1st. Competition is good!, It will bring out the best in both of us!


I am training for USPF Nationals July 4th. I will be doing the full meet. This is why I haven't cut back on my squat and dead workouts, leading up to the bench only meet. No time for that.

Thanks for all the support, Ryan

scott rowe
04-13-2009, 08:22 AM
i wanted to hit that meet also but i gotta go to a wedding that weekend. everyone in his family gets married on that weekend weird but whatever. ever think about double ply meets?

Ryan Celli
04-13-2009, 09:56 AM
i wanted to hit that meet also but i gotta go to a wedding that weekend. everyone in his family gets married on that weekend weird but whatever. ever think about double ply meets?

yes I have :)
I've done double ply before...but it's been while.

nsnyder
04-13-2009, 02:55 PM
Yo ryan goodluck at the meet 09 powerrankings came out #7 squat and #11 total in 220lbs lol

Ryan Celli
04-13-2009, 10:13 PM
Yo ryan goodluck at the meet 09 powerrankings came out #7 squat and #11 total in 220lbs lol

thanks Nelson.
is that were your raw numbers put you? If so- awesome man. your only going to get better. congrats.

nsnyder
04-14-2009, 06:24 AM
Thanks that was raw numbers Im way ahead with my training since the last meet already used knee wraps for the first time last night PRETTY SWEET.

Ryan Celli
04-14-2009, 10:03 AM
Thanks that was raw numbers Im way ahead with my training since the last meet already used knee wraps for the first time last night PRETTY SWEET.

Knee Wraps! A raw guy using wraps? Your cheating! :D

nsnyder
04-15-2009, 06:49 AM
LOL! I know i feal guilty only used for last to heavy sets I am ready for today to bench going to try reverse bands for something different bench needs some help.

Ryan Celli
04-16-2009, 05:22 AM
As much as I wanted to squat heavy and do rack pulls, I decided it would be in my best interest to stay light. My knees have been killing me so, that made my decision easy.

light speed work on all three lifts.


That wraps up my training until I lift Saturday at the USPF Fit Expo in Parkersbug WV.

Ryan Celli
04-19-2009, 07:23 PM
We drove down to Pakersbug WV Saturday morning. I didn't cut weight and weighted in at 215.

My neck had been stiff as a board since Friday morning. I have no idea what I did to it, I just know I woke up Friday and couldn't move it! I went to the chiro that afternoon, and thought he got it. He did some stim and ultra sound and I got to ice it and do more stim and ultra sound before bed. Well, when I woke up Saturday morning it was not better. I knew this was going to severely effect my bench, as I feel the pain run down my neck, through my collar bone, down my front delt. I figured I would know as soon as I started to warm up, how it was going to go. Warm ups actually went well, and I felt strong and the adrenaline killed the pain. The front leg of the bench had a cross bar at the foot of the bench. This is were I usually place my feet! So now I had to leave my feet out to the outside of that piece. I had a hard time squeezing my glutes because my feet were wider than my knees. By the time I finished warming up I was able to adjust my set up to somewhat accommodate the crap bench.

I opened at 633. Wow, felt super light. The USPF does not have a press command, you pause it yourself. So I bring down 633 and get it to touch, but somehow lost track of time and let it sit on my chest for a good 4 seconds before I realized i should press it! It flew up. Wait till you see this video. :)

Scott opened with 672 but got called for uneven extention. I stuck with my plan and went to 661. This flew up just short of lock out. My right side could not lock out and was drifting back to the rack. This never happens, it was from my neck no doubt. Soooo close. Scott ends up nailing his opener on his second attempt.

He goes to 680 something. I take the 672 to try and tie him and win on bodyweight. I only got it half way up with the 672. Scott puts up the 680 something but again gets called for uneven extension.

So that is it, Scott now owns the 220 bench record at 672.2. Congrats Scott! I had a good time!

Ryan

huskybear
04-19-2009, 07:42 PM
competitive fire and class... this combined with your training ethic and obviously impressive results means there's always lots of inspiration to be taken from your log Ryan!

Well done, keep up the inspiring work!